TLC Diet

TLC stands for Therapeutic Lifestyle Changes, a diet created by the US National Institutes of Health (NIH) with the goal of helping dieters lower cholesterol through heart-healthy foods and lifestyle changes. This diet emphasizes whole foods that are high in soluble fiber, low in saturated fat and low in cholesterol. To achieve great results with the diet, you need to follow some rules. Reduce saturated fat to less than 7% of your daily calories, consume less than 200 milligrams of cholesterol per day, and add stanols or plant sterols found in vegetable oils and margarine. In particular, you should eat plenty of fruits, vegetables, whole grains, low-fat or fat-free dairy products, fish and poultry with skin on.

People with type 2 diabetes can reap certain benefits by following the TLC Diet, which includes small adjustments to fit their needs. According to a study in the October 2014 European Journal of Clinical Nutrition, a small study of 31 people with the condition found that replacing red meat with legumes reduced blood sugar, cholesterol levels and improved blood sugar control. Remember that in addition to a good diet, exercise, sleep and other lifestyle factors also play an important role in your overall health. Combine the above factors to get the best health effect.